You may have heard the term circadian rhythms before. I will demystify sleep patterns and give you action steps for a better, healthier night’s sleep!

Sleep:
-The average person should get 8-10 hours of sleep each night.
-A recent research study found that getting less than 7 hours of sleep per night increases one’s chance of getting a cold or flu by 300%.

Factors that interfere with sleep patterns:
1. Vitamin/Mineral Deficiency can cause sleep deprivation
a. Magnesium
-If you are having trouble sleeping, you may want to supplement with a calcium and magnesium combination.
-300-500 mg/day of Magnesium can help promote sleep quality.
-I recommend my Axe Naturals Magnesium Complex: http://store.draxe.com/collections/supplements/products/magnesium-complex

Exercise:
-Exercising as little as 10-20 minutes per day can help promote sleep quality.
-During sleep and exercise, the body balances hormones.
-The body produces the hormone serotonin during exercise.
-Learn more about the connection between sleep and exercise here: draxe.com/rx-for-a-good-nights-sleep-exercise/

Circadian Rhythms:
-Circadian rhythm is based on light and dark.
-The light that floods into the body goes first through the retina and then into the hypothalamus.
-The hypothalamus sends signals to the pineal gland in the brain to produce melatonin.
-Melatonin is known as the “sleep hormone.”
-The body develops rhythmic habits.
-Ideally, it is best to following a sleeping pattern according to the pattern sun and going to bed around 9 or 10 PM each night and waking up around 6 AM.
-A recent showed that students who get sunlight outside early in the day experience improved mood and better focus.
-Full spectrum lights, which are white or blue, give off a lighting closer to that of the sun, which helps to improve circadian rhythms. To learn more, visit: fullspectrumsolutions.com
-During sleep, melatonin levels should increase and cortisol levels should decrease.
-Melatonin is known as the “anti-aging hormone.”
-Cortisol is known as the “aging hormone.”
-Stress increases cortisol levels, which causes melatonin levels to decrease, inhibiting sleep quality.
-Reducing stress is a key factor in improving sleep quality.
-It is important to balance melatonin and cortisol levels throughout the day and at night.
-Build more joy and peace in your life and eliminate things that are causing stress in your life.
-Taking a power nap for 15-40 minutes (ideally 30 minutes) increases productivity and energy levels.
-The individual organs also have circadian rhythms.
-The body detoxifies and balances hormones at certain times throughout the day.
-From 11PM-1AM, the liver and organs detoxify.
-From 4-6AM, hormones balance.

Action Steps:
1. Try to go to bed earlier and aim for at least 8 hours of sleep per night.
2. Sleeping from around 10PM-6AM is ideal.
3. Examine your life and identify how you can improve sleep quality.
-Try to eliminate stress factors and increase joy factors in your life.
4. Remember that sleep is a massively important aspect of health.

For more tips on how to improve sleep quality, visit: draxe.com/losing-sleep-all-natural-ways-to-fall-asleep-and-get-more-sleep/ and draxe.com/cant-sleep/